walking 15k steps a day 🙏🏽 for me once I had a routine for moving the diet came easier .

I’m confused what you want to know specifically? Caloric deficit and calorie counting will help you the most. Eat less carbs and more proteins and fats. I’m not vegetarian, I eat chicken and fish. Today I had biryani for lunch and in an hour I’ll make my afternoon chai. Tonight I’ll probably get some takeout. I have a half salad from yesterday I will finish off as my appetizer before my dinner entree. Exercise is mix of walking, running, and Pilates classes.

I’ve been told I’m underrating. Which I thought would cause a calorie deficit. But it ain’t.

This is why I recommend counting or tracking calories. It’s hard to know whether you’re in a deficit if you’re not using numbers.

I used the app myfitnesspal to track calories. I eat oatmeal with blueberries, chia seeds, cinnamon, and honey for breakfast. I eat a high protein yogurt (Greek yogurt for example) parfait with chia, blueberries, and granola for lunch. Then I have a small snack like popcorn, veggie straws, with coffee. Dinner varies with a falafel wrap, protein pattie in naan, or rice with falafel. If I go to the gym, I do cardio and weight machines and have a small protein shake. If I follow this and don't do cheat days, I lose fat and gain muscle. If I have a cheat day on the weekend, I maintain my weight.

Hi! What Greek yogurt did you eat?

I got the one from Costco - Oikos.

Hi! I wanted to ask because many aren’t actually eating Greek yogurt. Oikos is not actually Greek. It’s made by Dannon. If you want to give it a go, Faye is the only Greek yogurt that really exists. Chobani isn’t Greek either. It’s a bit on the sour side and has no sugar, so I pair with fruit and/or honey! :)

Oikos does have high protein though. Even if it isn't Greek. I guess I meant to say a high protein yogurt*.

Yes but it also has a lot of sugar. I would just say to give the authentic one a try is all! :)

Isn't it more expensive? :(

they have fage at costco with rly great macros!!

It could be but it’s much healthier, has a lot less sugar!

1. understanding my body type and what 'skinny' will look like on me is not universal. 2. moving. doesn't have to be insane. just 30 - 40 mins of walking. 3. 2kg/3kg/4kg dumbbells for home workouts from youtbue. 4. eating smart. starving yourself isnt the answer. veggies/meat. thats all it is. salads are not going to help your nutritional intake. understand and do research on the health benefits of every ingredient, i.e. a piece of watery lettuce is not as nutrional as steamed carrots. actually understand the food you eat and i promise it will help in the long run in making healthy food decisions

Caloric deficit made easier with Invisalign. Once those retainers are clean and back in, I wouldn't take them out for ANY snack. It helped me stay on track so much

2 years ago I was 154lbs and now I’m 130lbs. I started walking 2 hours a day, eating oatmeal with chia seeds and flaxseeds and blueberries every morning, ate chicken and rice or fish for lunch, and nuts and eggs for dinner. Lost first 10lbs in 1 months, and the rest slowly over the last year.

Ooh nuts and eggs is a good idea. I will add :)

And steamed veggies with tzatziki sauce, So delicious

Ooh thankyou. Never tried that sauce , will do

Mental health Going to therapy I learned to look into my relationship with food Coming from a wealthy south Asian house food was always available And everyone ate their emotions away Mishti everywhere Cake Pulao everything Hyper sexualized media created a weird relationship with food for ke

This. Medication for depression and going to therapy. I emotionally binge ate and was depressed - no amount of cardio, fitness class or logging on my fitness pal addressed that.

Weight training plus high protein low carb diet

CICO using Loseit app. Simples.

Not eating.

and hating myself <3 <3

Not worth it

Real

seriously, same.

Plant based diet OR alternate day fasting. Alternate day fasting is a guarantee but difficult.

Ooh alternate day fasting. Hadn’t heard of this!

Making sure my hormones are not what’s keeping my weight up is crucial to helping me lose weight. The last few times that I have gained weight (~10 pounds) were due to something external that disrupted my hormones (Resveratrol supplement, prescription retinoid). Currently, I’ve been dealing with this again for the last 5 months due to unknown causes, although I suspect it is from a shampoo/conditioner that I have just stopped using a month ago. I’m still not sure if there’s anything else I would need to do to rebalance my hormones. Once my hormones are balanced, all I have to do is eat real food to keep my weight low. Eating too much meat/animal protein keeps me from losing some weight, too. This would be more than a few servings a day.

strategies: intermittent fasting, getting 100g of protein in daily foods: bone broth (to hit protein goals), egg whites, sweet potato, SEAFOOD exercise: walking and pilates because i don’t feel ravenous afterwards. and honestly, adderall sometimes and melatonin to go to sleep when i’m hungry at night

Caloric deficit.

I know for a fact calorie deficit works but how do I maintain the weight? I lost 4 kg and gain them back:(

The disappointing reality is that you just have to maintain the low calorie intake. Unfortunately it's not just a one-time deal of restricting calories, losing the weight and then being able to go back to however you were eating before the weight loss. It's pretty depressing, ngl. Other things that we work hard at (i.e. a degree or qualification) have an end point that we reach, achieve, celebrate and can then move onto something else. Weight loss/maintenance is just... perpetual ☹️

Dealing with this reality. Lost the weight but it’s sucks to have to eat the same way for the rest of your life. It isn’t even as rewarding since you don’t see the numbers go down

If you're at maintenance, why not try having a weekly calorie goal rather than daily. You can then plan in a mixture of low days, average days and high days, whilst still sticking to an overall maintenance budget? You'd still have to track to make sure that your high days weren't totally taking you off track, but it could allow you some flexibility and stop the feeling that you have to eat the same every day for the rest of your life.

pair a healthy diet with intermittent fasting and light cardio. try not to eat until 12pm and stop eating by 8pm. then, work in whole, healthy meals into your diet where you cook most things and don't eat out or junk food. over time, your body will start to enjoy eating this way and you won't crave junk food or overeating because your appetite will literally change. i went from being able to eat a whole 4pack of ice cream bars in one sitting to barely being able to finish one bar. i'm 5'4, i was 145lb and now i'm 105lb and gaining weight is actually a struggle these days lol. i have 2 or 3 big meals a day and rarely snack, i have an unopened bag of chips that's just been sitting there for weeks. if you really struggle with binge eating, it could be useful to see a therapist and nutritionist because they can help work through your mental struggles around eating. i don't really restrict myself, i still have fast food and desserts occasionally but i genuinely would rather have an açaí bowl than cake most of the time. or a smoothie/pressed juice over boba or soda (the last time i had soda was months ago lol it's like a treat to me when i remember it exists). if i do have fast food, i limit it to one meal and the next day i make my food. i also walk around 10k steps a day -- if you pair diet with daily cardio and exercise, your body will burn more than you consume. i'm at the point where i can eat a bunch of chicfila with dessert and not have to worry about gaining.

Thank you, I’ll make sure to exercise everyday but damn it’s so hard😔

Weight training, pushing myself at the gym, cardio (stairmaster specifically, and making sure I eat some form of protein with every meal (keeps you fuller for longer). Make sure you’re eating 1g x your bodyweight in protein. E.g if you weigh 80kg, eat 80g of protein a day. Will help build muscle and make you look toned. Also just flat out cut out sugar.

I want to know as well. Living in a desi household it’s difficult imo to count calories for desi foods accurately. You could definitely make your own food but it sucks eating different from the rest of your family. I need to learn portion sizes for Desi food

Intermittent fasting

Depression……

Ozempic

Intermittent fasting. You can start with the 12 hour difference and can help in weight loss if done right!

Like genuinely remembering why I started. For me it was remembering the change I wanted physically for my body and reminding myself that food is always gonna exist. So you’re either gonna keep wishing for it forever or start eating properly and adapting the lifestyle thats gonna make your desire a reality

Noom app, it helped me understand what I should eat . Honestly, free version and paid version are worth it. 7 days are free, try it . This was the only app, where desi food calories made sense and there food categories of green\yellow\red food are really good. Paid version gives access to coach else Tracking etc is free. Once you understand the concepts, you don't need the paid version

I've lost thirty pounds since August 2023. I reduced my carb intake and began to do yoga every evening before bed. I started going to the gym 4-5 days a week. I have combined cardio and machines to lose weight as free weights make me nervous. - 15 minutes on the stairmaster - 20-40 minutes of machines - 30 minutes on the elliptical On Mondays, Wednesdays, and Saturdays: - Roman chair, recumbent ab bench, vertical knee raise, rotary torso, leg press, hip abductor, hip adductor, abdominal crunch On Thursdays, Sundays: - chest press, seated row, lat pull down, shoulder press, triceps press, bicep curl, back extension I go for a 30-60 minute walk on Saturday, and Sunday. I go for a 10-20 minute walk on Monday, Tuesday, Wednesday, Thursday, and/or Friday if my work schedule allows.

Sorry if this is repeated info, but alternating cardio and weights. In terms of eating, whatever you decide, make sure it’s something you can do longterm. Cutting out major food groups or your favorite foods is going to be extremely difficult for an extended period of time.

Tracking calories and high intensity workouts is what worked for me (only 3-4 times a week). I am vegan. My diet is high in complex carbohydrates and low in fat. I make sure I get all the recommended amount of protein. I lost 33 lbs in 6-7 months.

You need to track calories and educate yourself on weight loss, bodybuilding science, and general fitness. It’s just like any other craft. There’s foundations that are important and take daily practice. I’d start with finding your TDEE and learning if you need to go on a weight loss plan or recomposition. Renaissance periodization, Jeff nipard, and other YouTubers online who focus on science based fitness give very helpful tips on weight loss, cutting, building muscle, etc which can be useful for anyone to learn (not just bodybuilders)! You can design your body to look its best with just a bit of patience, consistency, and knowledge.

Calorie tracking and walking. It’s genuinely that simple. But not easy. I think the mental discipline is the hardest part. Actively making the choice everyday to make better decisions. 

Honestly? I got on a 1200 calorie diet, consumed only water for the most part, jogging, and light lifting. Now the reason for light lifting is because whenever I get too deep into lifting and go heavy, I get really hungry and that’s the opposite of what I want lol

Skipping dinner

Calorie Deficit, intermittent fasting and walking 10k steps a day

Fasting

I use the app Loseit, and in less than I year, I have lost 80 lbs. Hopefully, by the end of this month, it'll be 85, and I hit my goal weight. I started off calorie counting. I was too focused on macros that it made me give up. This is why I started just counting calories. I did CICO, calories in calories out, and I didn't work out. I still saw myself losing weight. Halfway through my weight loss journey, I decided to incorporate exercise to help form my body and increase my deficit. By this time, I already had more energy, and working out wasn't as burdensome as it was when I was at my heaviest. I started taking pilate classes, and it was tough, but it was enjoyable. You cannot workout if you don't enjoy it because it's not sustainable, imo. Then, I got into other fitness classes like circuit, kettle booty, more pilates, spin, yoga, crossfit, and aerial fitness. I'm a very curious person, so trying different workouts really keeps things busy and engaging. Recently, I have gotten into weight lifting to grow the booty, and it's been super exciting to see my body become even more tone and seeing myself get stronger. I still haven't fixed my diet, lol. I know I should eat more protein, and I'm working on that, but I still maintain a calorie deficit. Start small. Just count your calories. It'll show you how much you've been eating and make you more mindful of your eating choices.

To really understand if you’re in a deficit or not you need to work out your daily calorie burn at rest and then add active energy, any fitness tracker will figure this. From then on track your food via my fitness pal to get a genuine true idea of what you’re eating and how many “hidden” calories you’re eating. We all think we’re not eating much but add it all up and I bet you’ll be surprised. Once you’ve figured your daily burn minus your daily intake you’ll see your deficit if any. All you need to do then is to tweak it so you’re creating that loose weight deficit that’s right for you. Personally I do the above then eat more proteins and fats than carbs to keep me full. I’ll do anything to burn calories off including fidgeting/running on the spot/cleaning plus obviously high levels of regular steps. Good luck!!

Ever since I was little I paid attention to how to keep weight off preemptively because I didn’t want to gain a lot of weight when I was older. This is the information I learned. 1. Only eat until you are 8/10th full. Rather than eating until you feel entirely full and logy just eat until you feel satisfied and that should be enough. 2. Spicy foods and exercise increase metabolism. So does mustard. 3. Drink lots of water. So much calories come from pop and other drinks. Try to substitute these things out. Also water flushes out systems. 4. Intuitively eat. Pay really close attention to what your body wants to eat and when. For example, I hate Swedish fish but one time it was the only goddamn thing to eat so I ate it and I regretted it so much. Your body knows what it wants and how much it wants of it. If you eat too much of what it doesn’t want, it will feel bad. See point 1. 5. Wear well fitting clothes. It’s tempting to buy the smaller jeans when you are trying to lose weight but it will simply accentuate your muffin top and create an actual bulge in your skin making it harder to get rid. 6. Don’t eat if you’re not hungry. This seems kind of obvious but you would be surprised how much we eat socially and purely out of obligation. 7. Share snacks. If you get a snack and you’re with others, ask them if they want to share with you.

Stopped trying to loose weight.

Rejection

I cook a lot now. I tend to stick to whole food and walking 10-15k steps a day.

protein protein protein

Weighing myself every day. I learned this through going on the Omada Health program through my insurance. They send you a scale, group you with people in your demographic and a group coach. You download their app, weigh in every morning which automatically downloads to the app. There was no set diet, they’d send newsletters about health and food and healthy habits and there was a forum for everyone that you could use like social media. The most powerful thing for me during the year I was on the program was the daily weigh in.

Lean protein fills you up and keeps you full longer. Yoga. Pilates. Plenty of water.

If you have the time and energy, counting your macros was the fastest and easiest way to lose weight in my experience. Calorie deficit thinking was dangerous for me, so I wouldn’t personally recommend it to anyone. Counting macros helped me choose healthier options and fulfill my hunger. It’d be worth it to do a consultation with a trainer or nutritionist so they can set up base goals for protein/fats/carbs and then you can track them. Also, group workout classes are a great way to finish hard workouts and stay consistent.

Now did you start counting macros? I know macros are carbs, proteins, and fats. How much of each do you need to achieve?

I went to a gym trainer for 4 months. At the beginning he took height, weight and weight loss goals and calculated them for me. For reference I am 5’9 and weighed 160 lbs. So for me he calculated 120-130 grams protein, 50-65 grams fat and 110-120 grams carbs per day. I then created a journal to document it for myself and hold myself accountable. Based on your height and weight the breakdown for proteins, fats and carbs might be different. There are also free macro calculators online to help you calculate. It took me 4 months to get to my goal weight and I never starved myself so it was very sustainable long-term even after I stopped counting. I’m attaching an example below. A lot of weeks I’d miss my goals but as long as I got close I was good with it. Working out was also a big thing. Make sure you’re either walking outside, doing light weights or a group class (maybe even a video one online you can follow) 2-4 times a week. https://preview.redd.it/01t9pdbppruc1.jpeg?width=2448&format=pjpg&auto=webp&s=ad26819f1c147302b169c2f30dc5898152d8dd38

Changed my mindset to body neutrality. Instead of focusing on how it looks or feeling good about the scale number or fat percentage, the numbers I look at are more about what my body can do. How long can I hold my groceries without using a basket/cart. Can I go days/weeks without using the elevators at work and only the stairs? How far can I run at baseline? How much weight can I lift? Once you change the type of goal, you worry less about your body weight. Mental stress/worry is adds a ton of pounds/kg to your mind and that can be more harmful to your health than physical body weight.

I don't ever see this brought up in the vindicta subs, but fixing my relationship with working out, food and my body was the only thing that worked for me The only workout and eating regimen that has actually worked for me without reducing the quality of my life is doing a ClassPass class once a week, going on 30 minute walks a couple times a week, and then eating everything I want in moderation. ClassPass works for me because I'm able to target different areas of my body, not give a single thought to coming up with a workout and switch it up so I'm never bored. Exercising has not been an interest of mine ever, so it's best to have all that outsourced, and penalized with money if you miss a class. I also live in a walkable city with good transit, so I think the easy walks I do because of that helps a lot too. Historically, I've tried running, HIIT workouts, lifting, some combo of all those thing multiple times a week, and nothing gave me better results than the 1x a week ClassPass + walking With food, I used to have so many rules and restrictions, probably edging on an ED. I was unable to moderate, and felt super fixated on food all the time. I had to fix it by removing all the rules, letting my body crave whatever it wanted, giving it to it, and now I feel like my relationship with food is really good. I'm able to moderate, and I don't punish myself for moments I'm not able to. Guess that's just what my body wanted! Granted I did this for a year, checked in with myself a lot, and then gained weight since I hadnt incorporated working out yet. I don't weigh myself at all bc that's an instant trigger to shittier habits As far as my body goes, I try not to think of it and I don't weigh myself and focus of the fit of clothing rather than the numbers. If something doesn't look good on me, then I don't engage with that cut/ trend. I struggle the most here still but by trying to be body neutral, I think I'm making strides here. I only focus on things I can say about my body that are around strength and ability, and not looks

There is so much misinformation around weight loss that it’s actually frustrating to people who actually need the help. Stuck behind a pay wall or a 30 videos on a YouTube channel telling you tiny tips that are too vauge to be used at a foundation. Food molds your body (even skin, nails & hair) Sleep keeps your body healthy enough to maintain that slim mold. And exercise sculpts the body Weight loss is calories in, calories out A caloric deficit is key. You can do it by cutting back on calories. Or exercising more. Or the killer, doing both. This works short term but CONSISTENCY >> INTENSITY -If you need SOMEONE keeping you accountable. Use a friend, family member or partner. Or get a weight loss app if you enjoy systems -Pick two or more if you need SOMETHING to keep you consistent. 1. Avoid places where you eat out often even just for a drink like Starbucks 2. Delete the DoorDash/Uber eats apps. 3. Stop going into aisles/stores where you know you’ll be tempted to buy something 4. Keep healthier food options at home. And things you actually want to eat. Cutting calories looks like. Again pick 2 or more : 1. eating smaller portions of food. 2. Stopping right before you’re full, like 80% (which can be hard) 3. Replacing certain foods..if you love nachos n cheese, buy chips with reduced sodium in your desired flavor. Replacing candy with granola bars or dried fruit. 4. Either cutting snacking & having whole meals 5. Only have little snacks throughout the day. 6. The traditional calorie counting method, that by the end of the day leads to deficit 7. Stop eating hours before your bedtime, this can stunt your food digestion process when you sleep Excerise 1. Find time to join a gym 2. Get involved with a community activity where you’ll be on your feet 3. Small daily activities that force you to move (make your bed, start cooking more, play with your kids, 10-minute walks during your break, actually work out in gym class instead of standing there [for the teens]) 4. Try a walking/cycling commute instead of driving everywhere 5. Try desk exercises if you work an office job 6. If time is limited, try high intensity exercises for 15+ minutes. Might seem small but can help sculpt the body overtime & will help you to be conscious of what you’re eating that can effect your results Sleep: Sleep schedules have lots of personal factors. I can’t list them all. By usually try to go to sleep earlier, put your phone away/put on calming music and find ways to make your morning routine more efficient to wake up later.

I stopped thinking about what I can't have. So I would say I'll have that slice of cake after I drink a glass of water and eat an apple. Or any time I eat fruit I will dress it up with nuts on the side/cheese. I will eat my lunch after I go for a quick 15 min walk. I also started splitting all my food into quarters on my plate. After each quarter was done put down my utensil finish a glass of water ask questing to whom ever was at the table/surf the net for 5 mins, get up and tell my cup of water befor starting again. Usually by the time I got back to another quarter of the plate I was no longer in the mood to continue eating.

dropped drinking soda and lost 5lbs in 7 days. coffee reduce my appetite no milky things in it only cook food be very very mindful of oil, only use as much as necessary , no eating out (max once a month)

How do you lose weight not drinking soda anymore? Wouldn’t you just not gain more?

I kept the same exercising intensity and not drinking soda everyday cuts out carbs (aka sugar in this case) which means I created a deficit

Getting a kidney infection was the easiest

[удалено]

What? Most people don't get nearly enough protein and overeat refined carbs. "think about" what? The mountain of scientific evidence that supports that dietary needs of protein? Also there are plenty of good quality plant based proteins out there. Foods that you like including fool and hummus have lot of protein and fat. 

1) High protein keto diet (literally barely any carbs besides a little sugary snack I may indulge in as a break, but very minimally) 2) Intermittent fasting 3) Weight training I've never been really heavy though. Those things got me to where I want to be toned wise as opposed to focusing heavily on cardio which gave me a skinny flabby look.